As the New Year approaches, it’s a natural time for reflection and goal-setting. Many of us are thinking about how we can make this year better than the last—whether it’s through new habits, healthier routines, or personal growth. For those living with kidney disease, the resolution process can be a bit more complex, but it is still possible to set meaningful goals that align with both your health and lifestyle. Perhaps you are looking for how to improve kidney health in 2025.
In this blog post, we will explore how to create realistic, positive New Year’s resolutions that not only support your kidney health but also promote overall well-being. Whether you’re in the early stages of kidney disease or managing more advanced stages, setting achievable goals can help you feel empowered and motivated to take charge of your health in the year ahead.
1. Commit to a kidney-friendly diet
A kidney-friendly diet is essential for anyone managing kidney disease and for kidney health. The foods you eat can either slow down the progression of kidney disease or contribute to further complications like anemia, high cholesterol or weakened bones. This year, consider making small, sustainable changes to your eating habits that focus on supporting your kidney health.
- What to include:
- Fresh fruits and vegetables (low in potassium if needed)
- Plant-based proteins like beans or tofu; or lean proteins, such as chicken or fish if choosing animal proteins
- Whole grains
- Healthy fats, such as olive oil, nuts, and seeds
- What to limit or avoid:
- High-sodium foods like processed meats, canned soups, and fast food
- Phosphorus-rich foods, such as processed cheeses and cola drinks
- Foods to be aware of:
- High-potassium foods only if your blood potassium is high
This year, focus on a balanced approach. If making drastic changes seems overwhelming, take it one step at a time. Start by introducing one kidney-friendly food into your meals each week, or by cutting down on processed snacks. Consulting a dietitian familiar with kidney disease can be incredibly helpful in creating a personalized plan.
2. Prioritize hydration for kidney health
For those with kidney disease, staying hydrated is important—but hydration needs can vary depending on your specific stage and condition. Some people may need to limit their fluid intake to avoid overloading their kidneys, while others may need to focus on drinking enough water to stay hydrated.
This New Year, make a resolution to work closely with your healthcare provider to understand how much water you should be drinking for kidney health. If you are on dialysis, your fluid intake may need to be carefully monitored to prevent swelling or other complications. If you’re in the early stages of kidney disease, staying hydrated can help your kidneys function more efficiently.
Remember, hydration isn’t just about water; you can also include kidney-friendly herbal teas or other low-sodium/phosphorus beverages like smoothies.
3. Aim to add some physical activity
Exercise is a key component of overall health and can have numerous benefits for individuals with kidney disease. Regular physical activity can help improve your blood pressure, regulate blood sugar, and maintain a healthy weight—all factors that play a significant role in kidney health.
Setting a realistic physical activity goal this year can be empowering. Start small by incorporating light activities, such as walking, stretching, or swimming, into your routine. Aim for at least 30 minutes of moderate exercise on most days, but be sure to listen to your body and consult your doctor before starting a new exercise regimen. Remember to speak with your healthcare team before starting any new exercise program.
If you have mobility challenges or limited energy due to kidney disease, try shorter sessions of exercise and gradually increase the duration as you feel comfortable. Exercise can also help combat feelings of fatigue, a common side effect of kidney disease, and promote better sleep. Perhaps check out the Active Living Program through the Kidney Foundation of Canada.
4. Focus on your mental health too
Living with kidney disease can sometimes feel overwhelming, and it’s easy to neglect your mental health in the process. This year, make a commitment to prioritize your emotional well-being which is also kidney health. Chronic illness can be emotionally taxing, so taking steps to reduce stress and manage anxiety is just as important as managing your physical health.
- Meditation and mindfulness: Mindfulness practices, such as deep breathing, meditation, or yoga, can help reduce stress and improve your mental outlook.
- Talk therapy or support groups: Connecting with a counselor or joining a support group for people with kidney disease can help you process your emotions and feel less isolated.
- Positive self-talk and journaling: Writing down your thoughts and feelings can help you better understand and cope with the challenges you’re facing. Keeping a gratitude journal can also help shift your focus to the positives in your life.
By making mental health a priority, you’ll find that your physical health can also improve. A positive mindset can make a significant difference in how you approach each day and the challenges that come with managing kidney disease. For some other practical tips, check out this post.
Be kind to yourself. One of the most important resolutions you can make this year is to practice self-compassion and this is part of taking care of our mental health as well. Managing kidney disease is tough, and it’s easy to feel frustrated or discouraged when things don’t go as planned. Be kind to yourself on the days when you feel tired, or when progress seems slow.
Remember that small, consistent steps forward can lead to meaningful improvements in your health. Allow yourself grace when things don’t go perfectly, and celebrate your successes—no matter how small they may seem.
5. Get regular check ups
Managing kidney disease requires regular monitoring and a strong commitment to your medical care. Make a New Year’s resolution to stay on top of your health appointments and follow through with prescribed treatments. This includes:
- Regular checkups with your nephrologist
- Routine blood tests to monitor kidney function
- Following your prescribed medications as directed
- Communicating openly with your healthcare team about any concerns or new symptoms
It’s easy to fall behind on medical appointments or avoid necessary treatments, especially when feeling overwhelmed. But remember, taking care of your kidneys starts with staying informed and active in your care.
New year, new opportunity for kidney health
Setting New Year’s resolutions with kidney disease doesn’t have to feel daunting. The key is to make resolutions that are realistic, achievable, and centered on both your physical and mental health. By focusing on small, positive changes, you can set yourself up for a kidney health year and success in the year ahead.
Your kidney health is an important part of your life, but it doesn’t define you. Embrace this New Year as an opportunity to grow, improve, and take charge of your health with confidence.
Cheers to a healthy, happy New Year—one step at a time!